Monday
EMOM 12
1) Choice Rope Skill Practice
2) Saddle Pose or Quadruped Squat Rocks
3) 10-15 Ring Row*
*Rx+ = Elevate Feet
+
Every 2:00 x 7 Sets:
Power Clean + Hang Power Clean + 2 Front Squats
+
“Wet Toilet Seat”
For Max Reps
[0:00-3:00]
-17 BBJO 24/20″
-Max Front Squat 155/105lb
[5:00-8:00]
-17 Front Squat 155/105lb
-Max BBJO 24/20″
Tuesday
[10:00 Clock]
Choice Inversion Practice
+
“Extended 17.4”
AMRAP 16:00
-55 Deadlifts 225/155lbs
-55 Wall Ball 20/14lb, 10/9ft
-55 Calorie Row
-55 Handstand Push-Ups*
*scale to wall walks
+
Tabata Alternating Single Leg V-Ups
Wednesday
Every 2:00 x 8 Sets:
*sets 1-3: 1 Power Snatch + 2 Hang Power Snatch
*sets 4-5: 1 Power Snatch + 1 Squat Snatch + 1 OHS
*sets 6-8: 1 Snatch
**start moderate, end heavy
+
“U No Eww”
5 Rounds for Time
-5 Devil’s Press 50/35’s
-10 DB Farmer’s Lunge 50/35’s
*compare to 6.30.23
Thursday
[20:00 Clock]
-0.25mi AirBike
-4-8 Strict Toes-to-Bar
-6-8 KB Cossack Squat
-1 Tough L-Sit or Tuck Hold
-4/4 Box Step Down 24/20″
+
[20:00 Clock]
-250m Row
-8-10 GHD Sit-Up to Parallel
-50ft KB Overhead Carry / arm
-8-10 DB Pec Flys; moderate
-50ft KB Suitcase Carry / arm
Friday
Every 4:00 x 4 Sets:
-Max Strict Press*
-Push Press, Until 10 Total Reps**
-5 Strict Pull-Ups or Lat Pull Down
*pick a load you can do 3-4 strict press in a max effort set
**if you do 3 strict press, you will do 7 push press
+
“Three Pete”
AMRAP 7:00
3…6…9…
-Pull-Up*
-Thruster 115/85lb
*see the ’11,’12,’18 CrossFit Opens
**Rx+ = Bar Muscle-Up
+
Banded Face Pulls (4 x 15)
*perform @ controlled tempo
Saturday
“Ergathlon”
(Teams of 3)
For Time
-10km Row
-10mi AirBike
*half of all revenue will go to the SPCA
*bring any food donations you wish to contribute
*event start at 10am and will run longer than the usual 60min class
Vegetables
At Any Point This Week
Accumulate; as you see fit
-60s Squat Hold; regular stance
-60 Russian KB Swings; moderate
-60s Squat Hold; wide stance
-60 Breath Sandbag Bear Hug Hold 150/100lb
-60s Squat Hold; narrow stance
-60 Band Pull Apart @ Controlled Tempo
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.